Eye movement desensitization & reprocessing is a gentle, evidence-based therapy that helps your brain process difficult experiences so they no longer feel overwhelming or “stuck.” When something painful or traumatic happens, the brain sometimes struggles to fully process it, which can leave you feeling anxious, on edge, or pulled back into the past. EMDR helps the brain do what it’s naturally meant to do—heal. By using guided eye movements, audio, or other simple dual attention stimuli, EMDR allows distressing memories stuck in the brain to process through & lose their emotional charge. Over time, many people notice fewer triggers, less anxiety, & a greater sense of calm & presence in their daily lives. EMDR is widely recognized as a leading treatment for trauma & is used by trained therapists around the world. For many, it offers a path to relief that feels both effective & empowering.
WHAT IS EMDR?
Our bodies are natural healers, but sometimes they need extra support to recover. The brain works the same way. While it’s designed to process and adapt, overwhelming or repeated trauma can cause it to become “stuck,” leading the body and mind to re-live painful experiences when triggered. This can take a drastic toll on daily life. EMDR helps the brain resume its natural healing process. Using eye movements or other forms of bilateral stimulation, similar to the brain activity that occurs during REM sleep, EMDR helps the brain reprocess distressing experiences so they no longer carry the same emotional or physical intensity. As these memories become integrated, many people feel more present, grounded, and able to fully engage in their lives.
HOW DOES IT WORK?
EMDR therapy isn’t just about eye movements and exploring traumatic experiences. It involves various phases that set the stage for effective trauma reprocessing. Many find the analogy of surgery helpful in understanding the beginning phases of EMDR. Surgeons gather a comprehensive history of their patient and symptoms, and they also assess the patient’s ability to tolerate the surgery before proceeding with the procedure. EMDR therapists do the same so that the EMDR reprocessing goes smoothly and quickly, with minimal complications. This allows for optimal healing - which is one of the reasons for not jumping into EMDR reprocessing right away.
Phase 1: History Taking – Getting to Know Each Other & Creating a Road Map
In Phase 1, we focus on getting to know you, understanding your current struggles, and identifying your goals. We take this time to create a road map that shows where you have been, where you are now, and where you would like to be in the future. If appropriate, we identify both positive and negative memories from your history. For some clients, we may postpone the history-taking to focus on developing skills to help you cope with current difficulties.
Using the information we have gathered during this phase, a plan is co-created and specific memories are identified for EMDR reprocessing. Connections between past experiences and current difficulties are made to help you understand how EMDR will be used to help you reach your therapy goals.
Phase 2: Preparation – Getting Ready for EMDR
Phase 2 is dedicated to preparing you for EMDR reprocessing. The different types of bilateral stimulation (BLS) are introduced and grounding exercises are taught so that you can practice them during and between sessions. We may also spend some time building up your strengths so that you can tolerate the trauma reprocessing and not become overwhelmed by it.
Throughout the phases, we are getting to know each other and building a relationship. As it is important for you to feel comfortable with your therapist, there needs to be an open line of communication. If you are unsure about the therapy or the therapist at any point, you are strongly encouraged to let them know. Your therapist needs your help in understanding whether you are on the wrong track or whether the track seems unclear.
Phase 3: Assessment – Gearing Up for Reprocessing
Phase 3 involves identifying the memory for reprocessing and lighting up the memory network through a series of questions. These questions are asked to identify the worst part of the memory along with the associated image, beliefs, emotions, disturbance level, and body sensations. Following the assessment phase, you will immediately proceed to the fourth phase also known as the desensitization phase.
Phase 4: Desensitization – Reprocessing the Memory
Phase 4 is when the painful memory will be integrated into your memory network so that it no longer disturbs you. Your therapist will ensure that you are ready to reprocess and clarify any concerns or hesitations before moving forward.
During this phase, BLS of your choice is used to facilitate the reprocessing – you may choose to use eye movements, tapping, or auditory tones. The BLS is stopped periodically so that the therapist can check-in with you. Questions like, “What are you noticing now?” are asked throughout this phase to encourage mindful noticing and to ensure that things are progressing. At times, the therapist may help “jump start” the reprocessing by directing your focus of attention or by adjusting the length, speed, and type of BLS.
Phase 5: Installation – Enhancing Your Positive Self-Belief
Once the memory is no longer disturbing, you will move on to Phase 5 called the Installation Phase. The positive self-belief that was identified in Phase 3 will be enhanced. For example, if the belief “I am powerless” was associated with the memory and the preferred positive belief is “I now have choices”, that preferred positive belief is strengthened and integrated into the memory system with BLS.
Phase 6: Body Scan – Clearing Out Any Left Overs
Phase 6 involves the body scan. Since trauma can be stored in the body, the purpose of this phase is to check and clear out any residual tensions, discomfort, or negative sensations related to the memory. You’ll be asked to think of the memory and the positive belief, and to mentally scan your entire body. Whatever sensations you notice will either be cleared (negative sensations) or enhanced (positive sensations) using BLS.
Phase 7: Closure – Ensuring Stability and Wrapping Things Up
If necessary, grounding/containment exercises are done to help you transition out of the session. We may talk about the session, address any questions, and prepare you for what may come up in between sessions.
Phase 8: Re-evaluation – Checking-In On Your Progress and Tying Up Loose Ends
At the next session, triggers or positive changes since the last reprocessing session are discussed. The target memory is assessed and you may proceed to reprocessing the same memory or move onto the next target memory.
These phases serve as a framework – it is totally normal to bounce back and forth between phases. The important thing to remember is that as a client, you can’t do EMDR wrong. Your job is just to notice and allow whatever’s coming up to come up. Just breathe and observe!